Definition of Health At Every Size HAES supports people in adopting health habits for the sake of health and wellbeing rather than weight control HAES encourages Eating in a flexible manner that values pleasure and honors internal cues of hunger satiety and appetite ID: 921308
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Slide1
Health At Every Size®
Developing a Healthy Relationship with Food and Exercise
Slide2Definition ofHealth At Every Size
®
HAES®
supports people in adopting health habits for the sake of health and well-being (rather than weight control). HAES encourages:Eating in a flexible manner that values pleasure and honors internal cues of hunger, satiety, and appetite.Finding the joy in moving one’s body and becoming more physically vital.Accepting and respecting the natural diversity of body sizes and shapes.
http://www.haescommunity.org
Health At Every Size and HAES are registered trademarks of the
Association for Size Diversity and Health and used with permission
Slide3Outline
Black and
White Thinking
Internal vs. External CuesTuning into Hunger and FullnessPlanning for EatingCravingsMindful EatingEmotional EatingIntuitive Exercise
Slide4Black and White Thinking
I feel like eating chips, but I should probably eat carrots
I can eat this. I’ve been “good” all week.
If I eat this, I’m going to have to run an extra mile.I blew it today, but I’ll start on my diet tomorrow.Why even bother eating this salad if it has all this fattening dressing?I lost a pound this week; I can eat this.I already ate a cookie today, so since I’ve blown my diet, I might as well eat this too.
EXHAUSTING
Slide5Black and White Thinking
What happens when we label foods as “
good”
or “bad”?
Pause
for
Discussion
Slide6Black and White Thinking
What does it look like to be “gray” with eating
and activity?
I kind of want something crunchy and salty. I think I’ll have some carrots and some chips.Pizza sounds good. I like giving my body the nutrients it needs. I think I’ll have a salad with my pizza.Honeynut Cheerios are too sweet. Regular Cheerios are too boring. I’ll mix them.I feel like being active, but I don’t feel like running today. I think I’ll go for a walk.
Slide7Black and White Thinking
Food Rebel
Food Police
Slide8Outline
Black and
White Thinking
Internal vs. External CuesTuning into Hunger and FullnessPlanning for EatingCravingsMindful EatingEmotional EatingIntuitive Exercise
Slide9Internal vs. External Cues
Slide10Internal vs. External Cues
External
Cues
Internal Cues
Calories
Hunger
Grams
of fat, carbs, sugar, etc.
Fullness
Exchanges
Cravings
Portion
sizes
Flavors, textures, colors, smells
Pyramids,
plates, guidelines
Clock
Slide11Outline
Black and
White Thinking
Internal vs. External CuesTuning into Hunger and FullnessPlanning for EatingCravingsMindful EatingEmotional EatingIntuitive Exercise
Slide12Hunger and Fullness
Intuitive Eating
Consider your hunger and fullness on a scale from 1 to 10
1
2
3
4
5
6
7
8
9
10
Starving
Gently Hungry
Comfortable
Comfortably Full
Stuffed
What happens when you start eating a meal when you are
starving
? Where do you end up?
What happens when you start eating a meal
gently hungry
? Where do you end up?
Slide13Hunger and Fullness
Intuitive Eating
What keeps people from eating when
HUNGRY?
Pause
for
Discussion
Slide14Hunger and Fullness
Intuitive Eating
What keeps people from stopping when
FULL?
Pause
for
Discussion
Slide15Hunger and Fullness
Intuitive Eating
Tuning in to hunger and fullness
1
2
3
4
5
6
7
8
9
10
Starving
Gently Hungry
Comfortable
Comfortably Full
Stuffed
Planning meals and snacks to eat when gently hungry
Checking in with fullness while eating to stop when comfortably full/satisfied
Slide16Outline
Black and
White Thinking
Internal vs. External CuesTuning into Hunger and FullnessPlanning for EatingCravingsMindful EatingEmotional EatingIntuitive Exercise
Slide17What do you do when hunger strikes…
…and the fridge is empty?
Slide18Planning for Eating
Plan
ahead:
Where will I be the next time I get hungry?What food will be available?Do I need to bring something along?
Slide19Planning for Eating
Figure
out your preferred grocery shopping style and get into a routine
Prefer buying food daily? Every other day? Once a week? Or once a month?Plan some balanced meals and snacksConsider food groups and side dishes, aiming for varietyKeep it quick, simple and tastyConsider cravings – crunchy, salty, sweet
Slide20Outline
Black and
White Thinking
Internal vs. External CuesTuning into Hunger and FullnessPlanning for EatingCravingsMindful EatingEmotional EatingIntuitive Exercise
Slide21Cravings
Craving variety
Cravings often include nutrient-dense and non nutrient-dense foods
Permission to eat ALL foods allows us to explore cravings without judgment
Slide22Cravings
Can cravings be trusted?
What foods do you crave at the end of a road trip?
If you ate a pan of brownies for three days, what would you feel like eating on the fourth day?
Slide23Cravings
Attend to cravings
Do I want that just because I saw it?
Do I want that just to be polite?Do I want that just because it’s free?Do I want that just because I paid for it?Do I want that because I’m craving it?
Slide24Cravings
Melanie and Maddie have an equal LOVE for brownies.
Melanie and Maddie each made a pan of brownies.
Melanie eats 2 brownies
Maddie eats 6 brownies
Why different amounts if they both love brownies the same?
Slide25Cravings
If I told you today that you could no longer eat ice cream starting tomorrow, what would you eat tonight?...
…You would eat ice cream, even though you weren’t necessarily craving it.
Slide26Cravings
Full permission to satisfy cravings means you can ask yourself what you
FEEL
like eatingSome days you feel like baconSome days you feel like broccoliSome days you feel like both
Slide27Cravings
What
foods do you feel out of control around?
“I can not keep ___ in the house, or I’ll eat the whole box/container.”What would happen if you gave yourself full permission to enjoy as much as you wanted?What would happen if you also stayed mindful during the entire eating experience?
Pause
for
Discussion
Slide28Cravings
How do we know if the food we are eating is satisfying the craving?
Mindfulness
Slide29Outline
Black and
White Thinking
Internal vs. External CuesTuning into Hunger and FullnessPlanning for EatingCravingsMindful EatingEmotional EatingIntuitive Exercise
Slide30Slide31Mindful Eating
Before eating
Mind-body check-in
What does my stomach say?What am I craving?What am I feeling?During eatingIs it satisfying the craving?Am I enjoying this eating experience?
What is my stomach saying?What is my brain saying?
Is the 10th bite as good as the 1st?
Slide32Mindful Eating
Notice how your
WHOLE
body responds to food:Uncomfortably fullBowel regularityEnergy
Blood sugar highs and lowsFatigue/sleepy
Upset stomachHeart burn
Slide33Outline
Black and
White Thinking
Internal vs. External CuesTuning into Hunger and FullnessPlanning for EatingCravingsMindful EatingEmotional EatingIntuitive Exercise
Slide34Emotional Eating
Sometimes we eat for reasons other than hunger
Emotional eating is a coping tool that works (or else you wouldn’t be choosing it)
What emotions lead us to eat when we’re not physically hungry?Mindfulness is key:Notice how the food is helping (or not helping) you cope with your emotions
Slide35Emotional Eating
Eating for emotion vs. eating for a craving
When someone eats to satisfy a craving, how do they eat?
When
someone eats to satisfy an emotion, how do they eat?
Slide36Does It Work?
Supporting Research
People who give themselves full permission to eat enjoyed foods are:
Less likely to eat to excessLess likely to engage in binge eatingExperience less guilt when eatingPeople who eat in response to hunger and fullness (intuitive eaters):
Have a more positive self-esteemAre more satisfied with their bodies
Herman and Polivy, 1999
Tylka, 2006; Dockendroff et al, 2012
Slide37Intuitive eating has also been associated with:higher high density lipoprotein (HDL) cholesterol levels (good cholesterol)
lower triglyceride levels (fat in the blood)
lower body mass index (BMI)
lower overall cardiovascular riskHawks S, Madanat H, Hawks J, Harris A., 2005Does It Work?Supporting Research
Slide38Definition ofHealth At Every Size
®
HAES®
supports people in adopting health habits for the sake of health and well-being (rather than weight control). HAES encourages:Eating in a flexible manner that values pleasure and honors internal cues of hunger, satiety, and appetite.Finding the joy in moving one’s body and becoming more physically vital.Accepting and respecting the natural diversity of body sizes and shapes.
http://www.haescommunity.org
Slide39Outline
Black and
White Thinking
Internal vs. External CuesTuning into Hunger and FullnessPlanning for EatingCravingsMindful EatingEmotional EatingIntuitive Exercise
Slide40Intuitive Exercise
What happens when weight loss is the primary motivation for exercise?
We count calories burned
We only exercise on machines that count calories burnedWe only exercise after we eat something high in caloriesWe avoid exercising at places where others appear more fitWe only continue to exercise IF we continue to lose weight
Slide41Slide42Intuitive Exercise
Intrinsic vs. extrinsic motivation for exercise
Intrinsic motivation
Motivation comes from internal rewardsRewards are often experienced right awayMood enhancement
Decreased stressEnjoyment
Sleep better
Extrinsic motivation
Motivation comes from external rewards
Rewards are rarely immediate
Weight loss
Increased muscle tone
Money / gifts
Research shows that those who exercise regularly are able to shift focus from extrinsic to intrinsic motivation
Newburg, D., Kimiecik, J., Durand-Bush, N., & Doell, K., 2002
Slide43Intuitive Exercise
Reduced anxiety
Reduced stress
Reduced depressionImproved sleepSocial interactionEnjoymentImproved self-confidenceImproved body image (regardless of changes in body shape)
Improved cognitive functionImproved energy
What is YOUR intrinsic motivation for exercise?
Slide44Intuitive Exercise
Make it happen by:
Finding Pleasurable Activities
Making it Fun – Music? Exercise partners?Mixing it up! VARIETYListening to your bodyMaking it fit in – everything counts
Slide45Intuitive Exercise
Just a few ideas:
Sports
WalkingBikingHiking
SwimmingSkating
Rock climbingDancing
Wii fit
Free workout videos on the internet
Taking the long way to class or work
Parking far
Stairs
Gym
Slide46Intuitive Exercise
Move your body in a way that feels good
Notice how you feel before, during and after physical activity
Mindfulness
Slide47Bringing It All Together
Tune into hunger and fullness to determine meal timing and quantity
Eating mindfully
Regularly satisfy cravingsPlan for eating (meals and snacks) throughout the dayEnjoyable movement
Slide48HAES® ResourcesOrganizations that promote HAES and fight against size discrimination
National Association to Advance Fat Acceptance (NAAFA
)
http://www.naafa.com Association for Size Diversity and Health (ASDAH)https://www.sizediversityandhealth.orgSociety for Nutrition Education and Behaviorhttp://www.sneb.org
Slide49HAES® Resources
Health At Every Size
By Linda Bacon, PhD
Intuitive EatingEvelyn Tribole, MS, RDDiet Survivor’s HandbookJudith Matz, LCSW & Ellen Frankel, LCSWCouncil on Size & Weight Discriminationhttp://www.cswd.org/ HAES Communitywww.haescommunity.org/ Additional ResourcesBooks, Articles, Websites/Blogs: https://www.sizediversityandhealth.org/content.asp?id=31
Slide50Acknowledgements
Health At Every Size Curriculum Development Team
Lead Developers
Crystal Vasquez
California State University, Chico
Dawn Clifford, PhD, RD
California State University, Chico
Editors
Lucy Aphramor, PhD, RD
Well Founded, Ltd
Michelle Neyman Morris, PhD, RD
California State University, Chico
Linda Bacon, PhD
City College of San Francisco
Amy Ozier, PhD, RD
Northern Illinois University
Fall Ferguson, JD, MA
Association for Size Diversity and Health
Lynn Paul, EdD, RD
Montana State University Extension
Margaret Harris, PhD, MS, HC
University of Colorado Colorado Springs
Jamie Rahrig, RD
Michigan Fitness Foundation
Amy Herskowitz, MSc
Association for Size Diversity and Health
Deah Schwartz, MA, MS, EdD
Dr. Deah Body Shop
Joanne Ikeda, MS, RD
Society for Nutrition Education and Behavior
Lisa M. Tealer
NAAFA
Sarah Josef, MA, RD
San Francisco State University
Fiona Willer, APD
Queensland University of Technology
NutritionSense Allied Health
Slide51References
Dockendroff
SA, Petrie TA, Greenleaf CA, Martin S. (2012). Intuitive eating scale: an examination among early adolescents.
Journal of Counseling Psychology, 59, 604-611.Hawks S, Madanat H, Hawks J, Harris A. The relationship between intuitive eating and health indicators among college women. American Journal of Health Education. 2005;36:331-336.Newburg D, Kimiecik J, Durand-Bush N, & Doell, K. (2002). The role of resonance in performance excellence and life engagement.
Journal of Applied Sport Psychology, 74,249-267.
Polivy J & Herman P. (1999) Distress and eating: Why do dieters overeat? International Journal of Eating Disorders
, 26, 153-164
.
Tylka
T. (2006) Development and psychometric evaluation of a measure of intuitive eating.
Journal of Counseling Psychology
, 53, 226-240.